Getting to travel as much as we do we get to "taste" a lot of workouts from clubs all over the country...plus on occasion I come up with something to toss at the workouts I coach.
For those lucky enough to swim with me Saturday (I'm coaching) here's the main set:
SCY
800 negative split (get 400 split) @1:00 rest
6 x 100's @ 1:20
400IM
100 kick for time
400 negative split (faster than 2nd 400 of the 800, get 200 split) 1:00 rest
5 x 100's @ 1:15
200IM
100 kick for time (different stroke)
200 negative split (faster than 2nd 200 of 400)
4 x 100's @ 1:10
100IM
100 kick for time (different than first two)
Sunday at MAC
LCM
WU: 300 swim, 200 pull, 100 kick, 50 scull OR 10 minutes choice
4 x 50's @ R:10 reverse IM order 25drill/25swim
4 x 100's free @ 1:40 descend 1-4 (to 400m race pace)
4 x 50's @ R:10 reverse IM order 25swim/25kick
3 x 100's free @ 1:30 descend 1-3 (to 400m race pace)
4 x 50's swim/build @ 1:00 IM order
2 x 100's free @ 1:20 build (to 400m race pace)
4 x 50's active recovery @ 1:00
1 x 100IM kick (no board)
Main
1 x 50: fly build
1 x 100: 50 fly(build)/50 back(build)
1 x 150: 50 fly(build)/50 back(build)/50 *** build
1 x 200 IM, build each 50
1 x 400IM FAST w/fins
1 x 200 kick w/ fins (15m fast SDK on back off each wall), easy kick/choice the rest of the 35m
1 x 150 kick w/fins (15m fast SDK on stomach off each wall), easy kick/choice the rest of the 35m
1 x 100 15m FAST SDK, into 3-4 fast breakout strokes, easy swim to wall
1 x 50 FAST swim w/fins choice of stroke
* Note, no interval on this set but averaged about 30 seconds between each leg..send off on front half (prior to fins) was all done from a dive
Sunday at MAC
LCM
WU: 300 swim, 200 pull, 100 kick, 50 scull OR 10 minutes choice
4 x 50's @ R:10 reverse IM order 25drill/25swim
4 x 100's free @ 1:40 descend 1-4 (to 400m race pace)
4 x 50's @ R:10 reverse IM order 25swim/25kick
3 x 100's free @ 1:30 descend 1-3 (to 400m race pace)
4 x 50's swim/build @ 1:00 IM order
2 x 100's free @ 1:20 build (to 400m race pace)
4 x 50's active recovery @ 1:00
1 x 100IM kick (no board)
Main
1 x 50: fly build
1 x 100: 50 fly(build)/50 back(build)
1 x 150: 50 fly(build)/50 back(build)/50 *** build
1 x 200 IM, build each 50
1 x 400IM FAST w/fins
1 x 200 kick w/ fins (15m fast SDK on back off each wall), easy kick/choice the rest of the 35m
1 x 150 kick w/fins (15m fast SDK on stomach off each wall), easy kick/choice the rest of the 35m
1 x 100 15m FAST SDK, into 3-4 fast breakout strokes, easy swim to wall
1 x 50 FAST swim w/fins choice of stroke
* Note, no interval on this set but averaged about 30 seconds between each leg..send off on front half (prior to fins) was all done from a dive
